Overweight is one of the most common problems of the modern world. And this is quite natural, because the development of human civilization every year creates increasingly favorable conditions for a sedentary lifestyle. After all, before a person had to spend a lot of energy in order to get his own food. At the same time, most of the modern products are much more caloric than the food that our ancestors consumed.
But overweight is not only not aesthetically pleasing. Surprisingly, quite a few are ready to put up with this aspect, but it is also dangerous to health. Overweight and obesity are fraught with the development of serious diseases of the cardiovascular system, as well as the development of diabetes. In addition, with extreme degrees of obesity, all organs in the body are covered with fat, which negatively affects their work.
In light of all this, you just need to know how to calculate your ideal body weight. There are a huge number of similar techniques. However, most often they propose to follow the following rule: the ideal weight of a person is equal to his height - 1 meter. That is, if a person is 180 cm tall, his weight should be 80 kg. However, this formula does not take into account the individual characteristics of a person.
One of the most popular methods offers to calculate the ideal body weight based on the type of physique. There are only three types of them: thin-boned, broad-boned and normo-boned. They are easy to identify by external signs, so thin-boned women are characterized by thin arms and legs, a long neck, an elongated face and a flat chest. Excess weight in such people is rare.
Broad-bones are distinguished by a powerful chest, the same hips, their neck is short, their face is most often round. Naturally, normocostal people are located approximately in the middle between the first and second.
Whether body weight is normal can be judged by volume. Normally, the size of the chest is equal to growth, divided in half + 2.5 cm; breast volume is on average 10-12 cm larger; waist - minus one hundred centimeters from height; hips - +30 to the waist.
For a woman with a thin bone, the norms are slightly different: circumference under the breast - 84-86 cm; bust - + 4 cm to the chest; waist 60-64 cm, hips - + 30 to the waist.
If excess weight is also available, then you need to get rid of it, and as soon as possible. The best way to reduce weight is to reduce calories and increase exercise. The daily calorie intake for a man is 2500, and for his wife - 2000. In order to start losing weight, you need to eat about 1800-1200 kcal. Eating less than 1200 calories per day is only possible under the supervision of a doctor. Yes, and there is no point in rushing, weight loss should not be too fast, 400-800 g per week. A higher pace is undesirable.
It’s best to reduce your intake of fatty foods and sweets. These foods contain the most calories. However, it is impossible to completely remove fats from the diet, as this also will not lead to anything good. The fact is that our body needs fats as much as proteins and carbohydrates.
If you do not want to scrupulously calculate how much and what you can eat, at first you can simply reduce your usual portion by one quarter or one third. At first, this will be enough.
Oddly enough, however, some people are interested in how to increase body weight much more than the problem of its excess. Indeed, underweight is as dangerous to health as overeating. Manipulating calorie-rich foods will suit these people. Only more calories need to be eaten not at the expense of high-calorie and junk food, but at the expense of increasing the frequency of meals and serving size. And of course, an increase in physical activity will not harm too thin people. Properly selected exercises will help build muscle.